Training to Malakoff 2012 (Week -4)

Week -4 (02-27-12 to 03-04-12)

Day		Distance	Time	Speed	Route
Mon (Feb 27 12)
Tue (Feb 28 12)		4.1 km	22:48 min	5:34 min/k
	Warmup / Cooldown, Notes: "Lactate Threshold Long Intervals 4x2000m @ 15-k pace (4:20) with 1/4 recovery time, 3 min rest, VO2max? Speed? 4x200m @ 3-k pace (3:30) with equal recovery time Part 1: Warm up (Kris-Lbr Rose-RoseBiggx2)
		7.8 km	41:37 min	5:20 min/k
	Interval run, Notes: Part 2: 4x2000m interval @ 4:20 The pace was faster than 4:20 could be due to the shorter distance. However the effort was consider average compare to running tempo. Could be due to the rest between runs.
		1.3 km	7:13 min	5:33 min/k
	Speed workout, Notes: Part 3: 4x200m @ 3:30
		2.8 km	16:42 min	5:58 min/k
	Warmup / Cooldown
Wed (Feb 29 12)		23 km	1:55:34 min	5:01 min/k
	Easy, Notes: Kris-Botx5-Jesseltonx3-Polo Outerx4-Kris (19.82-5+5.2+3)
Thu (Mar 01 12)		2.5 km	14:34 min	5:47 min/k
	Warmup / Cooldown, Notes: Progression Run with Hills 30min (6km) (start easy, finish @ HM pace); 3-4 min jog; 4 sets of (300m, 200m, 100m hill circuis), jog back distance of next as recovery, rest 3min btw sets Part 1
		6 km	32:34 min	5:26 min/k
	Hills, Notes: Progression Run with Hills 30min (6km) (start easy, finish @ HM pace); 3-4 min jog; 4 sets of (300m, 200m, 100m hill circuis), jog back distance of next as recovery, rest 3min btw sets Part 2: 6km hill run
		4.5 km	32:04 min	7:08 min/k
	Hills, Notes: Progression Run with Hills 30min (6km) (start easy, finish @ HM pace); 3-4 min jog; 4 sets of (300m, 200m, 100m hill circuit), jog back distance of next as recovery, rest 3min btw sets Part 3: Hill sprint
		2.8 km	15:55 min	5:39 min/k
	Warmup / Cooldown
Fri (Mar 02 12)
Sat (Mar 03 12)		10 km	50:36 min	5:04 min/k
	Easy
Sun(Mar 04 12)		30 km	2:23:26 min	4:47 min/k
	Long run, Notes: "30km Cut Down. Increase pace every 5km. (5:22; 5:01; 4:50; 4:40; 4:29; 4:19)" Able to achieve target. Pace a bit off for some km with fluid replenish, other wise ok. Took isotonic very 4-5km, and 1 power gel at 20km. Body in good condition. Might due to rest on Friday and shorter run on Saturday. A sufficient portion of lunch, short nap rather than long one before run also help I guess. Route: Home-USM-USM small loopx14-extra 300m = 30km
		1.7 km	12:50 min	7:33 min/k
	Warmup / Cooldown

	Run Distance:	96.56 km
	Run Time:	8:25:53 min
	Total Time:	8:25:53 min

Countdown to week -4 is the last week for the hard train weeks. Next week will go into tapering week.

There were some adjustment on the schedule for this week. An event was arranged on Fri so I moved the hill train on Friday to Thurs, and no recovery run for this week. I was worried about 3 hard days back to back (Tues-Wed-Thurs). I cut short the distance of aerobic run on Sat (from 16km to 10km) so allow recovery for the long run (30km cut down) on Sunday.

So fat the leg are not yet complaining.

This week was the first time to achieve timing for 30km cut down run. Fail at first attempt 2 weeks ago. Pace was increased every 5km, from 5:22/km to 4:20/km. Good body condition contribute to the complete of training, despite the hot sun showering at 5:19pm. Sufficient portion of lunch, and a short nap instead of long nap before run also help. I personally feel a long nap before run make the body unprepared for run. Hydration every 4-5km and 1 power gel at 20km. Body feeling great up to 20km. Pace was steady. Post 20km need to use mental power to strive up the effort.

Lots of event were planned for next few weeks up to race day. There might be some problem in following the schedule, especially the long run that I wished I won't miss.

Good luck.